What Makes Up the Dairy Category on the Food Plate?

November 17, 2025 •

3 min read

According to the USDA, a significant portion of Americans do not get enough dairy, highlighting the importance of understanding what makes up the dairy category on the food plate for balanced nutrition. This food group is a powerhouse of essential nutrients that contribute significantly to overall health.

Quick Summary

This guide explains the components of the food plate's dairy category, including milk, cheese, and fortified soy alternatives, outlining their nutritional roles and clarifying which items are excluded from the main group.

Key Points

Core Dairy Products: The dairy category includes milk, cheese, and yogurt, as well as fortified soy milk, all of which provide essential nutrients like calcium and protein.
Fortified Soy is an Alternative: Fortified soy milk and yogurt are counted in the dairy group because their nutritional content is comparable to milk, making them a suitable alternative.
High-Fat Products are Excluded: Items high in fat and low in calcium, such as butter, cream, and cream cheese, are not included in the main dairy food group.
Bone Health Benefits: Dairy products are a primary source of calcium and vitamin D, crucial for building and maintaining strong bones and teeth.
Lactose-Free Options Available: Lactose-free dairy products contain the same nutritional value as regular dairy, providing an excellent option for those with lactose intolerance.
Check Labels for Fortification: When choosing plant-based milks like almond or oat, it's important to check if they are fortified with calcium, as they are not automatically included in the dairy group.

Understanding the Dairy Group

The dairy group is a vital component of a balanced diet, providing essential nutrients such as calcium, potassium, and vitamin D that many people lack. While milk is the most obvious item, the category includes a wider variety of foods, with specific guidelines on what to count and what to limit due to high fat content. Recognizing these distinctions is crucial for making healthier dietary choices and meeting daily nutritional requirements.

Milk and Fortified Alternatives

Milk in its various forms is a primary constituent of the dairy group, including fat-free, low-fat, reduced-fat, and whole milk. Lower-fat options are recommended to reduce saturated fat intake. Lactose-free milk provides the same nutritional benefits for those who are lactose intolerant.

Fortified soy beverages are also included in the dairy group because their nutritional profile, particularly with added calcium and vitamin D, is comparable to dairy milk. Other plant-based milks from almonds, oats, rice, or coconut are not typically considered part of the dairy group due to their differing nutritional content.

Cheese, Yogurt, and Other Fermented Products

Cheese and yogurt are key members of the dairy family, offering different textures and flavors while providing concentrated doses of calcium and protein. Hard cheeses like cheddar, mozzarella, and Swiss are good sources of calcium, with 1 ½ ounces counting as one cup from the dairy group. Soft cheeses also count, but require larger portions. Aged cheeses may be easier for some with lactose intolerance to digest.

Yogurt is an excellent source of protein, calcium, and beneficial probiotics. Low-fat or fat-free varieties are recommended, and fortified soy yogurt is also included. Kefir, a fermented milk drink, is another beneficial addition due to its probiotics.

Common Exclusions: What Doesn't Count?

Certain milk-derived products are excluded from the main dairy food group due to their high fat or sugar content and lower calcium levels. These should be consumed sparingly.

Butter: Primarily milk fat, butter is low in lactose, protein, and calcium. It's not considered dairy for nutritional purposes and is categorized as a fat.
Cream and Sour Cream: These are high in fat and contain minimal calcium, so they are not included in the dairy group.
Cream Cheese: Similar to cream and butter, it is high in fat and low in calcium.
Ice Cream: Many sweetened dairy desserts are excluded from the main dairy group due to high sugar and fat content.

Comparison Table: Dairy vs. Plant-Based Alternatives

Understanding the nutritional differences is important.


Product Type	Included in Dairy Group?	Key Nutritional Characteristics
Cow's Milk	Yes	Excellent source of calcium, protein, potassium, vitamins A, D, B12.
Fortified Soy Milk	Yes	Similar nutrient profile to cow's milk when fortified; good protein source.
Fortified Almond/Oat Milk	No*	Can be a source of calcium when fortified, but protein content is typically lower than milk.
Yogurt (Dairy)	Yes	Rich in calcium, protein, and beneficial probiotics.
Cheese (Dairy)	Yes	Highly concentrated source of calcium and protein.
Butter	No	High in fat, low in calcium; used as a fat, not a dairy serving.
Plant-Based Yogurt/Cheese	No*	Varies widely in nutrient content; check labels for protein and calcium fortification.

*Note: These are not included in the dairy group according to USDA federal guidelines but can be included in a balanced diet for nutrients like calcium if they are fortified.

The Importance of Dairy and Alternatives

Consuming recommended daily intake from the dairy group supports bone health due to calcium and vitamin D content. Dairy also provides protein for muscle health. Fortified alternatives, leafy greens, tofu, and sardines can help meet calcium needs for those avoiding dairy.

How to Incorporate Dairy into Your Diet

Adding dairy can be simple:

Have milk or yogurt with breakfast.
Add cheese to meals.
Use yogurt or fortified soy milk in smoothies.
Use lactose-free milk for recipes.
Choose low-fat yogurt over high-fat desserts.

Conclusion

In summary, the dairy category includes milk, cheese, yogurt, and fortified soy beverages. Understanding this helps meet nutrient needs for bone health and overall wellness. High-fat items like butter and cream are excluded, but fortified alternatives are available. Focusing on low-fat options and exploring both dairy and fortified plant-based sources allows easy incorporation of this vital food group into a healthy diet. More information on specific dairy products can be found on the MyPlate website.

Frequently Asked Questions

The dairy category includes milk (fat-free, low-fat, reduced-fat, and whole), yogurt, cheese, lactose-free milk, and calcium-fortified soy milk and yogurt.

No, butter is not considered part of the dairy food group. It is a high-fat product with very little calcium and is typically categorized as an oil or fat.

Most plant-based milks, including almond, oat, and rice milks, are not part of the official dairy category because their overall nutritional content is not similar to dairy or fortified soy milk. They may count as a calcium source if fortified, but are not in the official dairy group.

Fortified soy milk is included because federal guidelines recognize its nutritional content, which includes calcium, vitamin A, and vitamin D, as being similar to dairy milk.

Items like cream, sour cream, cream cheese, and ice cream should be limited. They are made from milk but are high in fat and/or sugar and offer minimal calcium, so they don't count toward your daily dairy servings.

Yes. People with lactose intolerance can consume lactose-free milk and dairy products, or opt for naturally low-lactose items like hard cheeses and yogurt with live cultures. These provide the same nutrients as regular dairy.

In general, one cup from the dairy group can be 1 cup of milk, yogurt, or fortified soy milk; 1 ½ ounces of hard cheese; or 2 cups of cottage cheese.